Spring ahead ... without falling behind

Daylight saving time starts this Sunday, March 12. Here are coping strategies from Concordia experts

March 8, 2017

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By Meagan Boisse

Photo by Alex the Shutter (Flickr Creative Commons)

The days are getting longer and winter is finally nearing its end. This Sunday, the clocks skip forward an hour.

It’s hard to imagine anything negative about more sunlight. But adjusting to daylight saving time can adversely affect the quality of your sleep, says Melodee Mograss, research associate at Concordia’s PERFORM Centre.

Sleep interrupted

She explains that our bodies have what’s called a circadian rhythm. It’s a biological clock with a roughly 24-hour cycle.

“Basically, a lack of sunlight causes our brain to produce more melatonin, a hormone which makes us sleepy,” he explains.

“We release this hormone in response to light exposure. Since the sun sets earlier in the winter, our bodies consequently want to go to bed earlier and we may feel we require more hours of sleep.”

However, Bergdahl says there’s a quick trick to overcoming winter fatigue — simply make the most of the daylight available.

“We don’t technically need any more sleep during this season, but certain physiological changes will affect our fatigue levels. A simple way to cope is to open the curtains and let the sunlight in as soon as you get up in the morning.”

‘Bright light will improve your mood’

While this month’s time skip will mean longer daylight hours at the end of the day, it may still throw you off-kilter.

“Most of us find the lost hour difficult at first,” Mograss says. “The sleep cycle does not immediately adjust, and it can take about a week for your circadian rhythm to catch up.”

But the researcher encourages us to take advantage of the change.

“Go outside for a walk during lunchtime or during a break. Bright light exposure will help you feel more alert and improve your mood.”

She also says it’s best to avoid caffeine and alcohol close to bedtime. And, most importantly, keep a consistent sleep/wake schedule.